If you're trying to lose weight, make a low-carb after workout shake to prevent insulin stimulation and keep you in the fat-burning mode. Any over-stimulation of insulin may convert excess calories into fat.

This stable pattern of eating should keep you from getting hungry. It also provides regular doses of protein so your body won't cannibalize hard-earned muscle during the day to meet your body's protein requirement.

Protein Our guidelines are roughly 0.5 to 1 gram of protein per pound of ideal bodyweight. Top bodybuilders may need more. Sedentary people may need less. The charts on this page use 1 gram of protein per pound of ideal bodyweight, not your current weight. Whether trying to build muscle or lose weight, this number stays relatively constant. As a rule of thumb, whatever your ideal bodyweight is, consume the same number of grams of protein.

Our guidelines are roughly 0.5 to 1 gram of protein per pound of ideal bodyweight. Top bodybuilders may need more. Sedentary people may need less. The charts on this page use 1 gram of protein per pound of ideal bodyweight, not your current weight. Whether trying to build muscle or lose weight, this number stays relatively constant. As a rule of thumb, whatever your ideal bodyweight is, consume the same number of grams of protein.

Weight Loss Meal Plans Use only for short periods of time (2-4 weeks).

190 lb Ideal Weight

130 lb Ideal Weight

Carbohydrates Next, adjust your carbs. An office worker and a UPS delivery person have totally different carb requirements. An active or younger person may need more carbs and a sedentary or older person may need less than what is shown in our charts. Switching between building muscle and losing weight is mainly accomplished by adjusting your carb intake.

Fat Fat levels should stay relatively constant whether you want to build muscle or lose weight. Fat is necessary to make hormones and to keep fat-burning enzymes working. The only exception is your after-workout meal. It should be low-fat to speed digestion.

Protein Powders They're ideal for supplementing 1-2 of your meals a day. Simply adjust the serving size to match your desired protein level. Although you might eat a "regular" meal at breakfast, many find this an ideal time to have an MRP (meal replacement powder). You'll get some extra sleep in the morning, too, since they're fast to make. Just add some flax oil for fat and have a piece of fruit or bran muffin for extra carbs.

After Workout Drink a low-fat, fast-digesting whey protein shake. A big dinner would slow digestion and cause you to miss this critical time period to replenish spent glycogen and rush amino acids into muscles for repair. On non-workout days, skip this feeding. Take your creatine and glutamine with one of your other feedings.

Dinner Eat a traditional meal. On non-workout days, eat a larger, earlier dinner. Have a small protein shake before bed so you don't go more than 3-4 hours without eating.

Shopping List 1. MRP - Meal Replacement Powder Typically high protein (40g), med. carb (24g), low fat (2g) with 50% RDI of vitamins and mineals. 2. Whey Protein Typically high protein (25g), low carb (4g) and low fat (2g). 3. Multi-Vitamins Depending on budget, take 1-per-day or up to a full packet of vitamins (ideal) daily. Take with a meal. 4. Flax Seed Oil Take a 1-2 tablespoon a day in your shake or on salad. Each Tbsp. has about 14g of good fats. We recommend the Lindberg brand. 5. High Protein Bar Perfect for between meals when you can't make a shake. 6. Low-Carb Bar Ideal for those trying to lose weight. 7. Diet Product (Thermogenic) The most popular have a 1:10 ratio of ephedra to caffeine and are taken 2-3 times a day before meals. See warnings. 8. Creatine Monohydrate Best supplement to build muscle. Take about 5 grams a day. Consume with high glycemic index carbs when building muscle or take it straight when losing weight. 9. Glutamine Take 2-5 grams daily. This amino is needed by those under stress such as exercising intensely or dieting. Enhances recovery. We recommend Fitness Labs brand. 10. ZMA - Zinc Magnesium Aspartate Take before bed on an empty stomach to help with your body's natural production of growth hormone while you sleep.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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